Fuel your morning with these easy and healthy breakfast ideas

Leftover birthday cake, Apple Jacks®, or the last strawberry that isn’t growing hair—you may feel like this is all you have time for in the morning. With a few extra minutes, however, you can put together breakfast combinations that will get you bounding out the door without compromising your health down the road. These morning meals may inspire you.

“Breakfast kick-starts your energy for the day. It’s fuel, both for [your] brain and body,” says Jan Dowell, registered dietitian and instructor in the nutrition department at Benedictine University in Illinois.

Students agree: About half of you eat breakfast at least several times a week, according to a recent Student Health 101 survey. “I love eating breakfast, especially a healthy one. It wakes me up in the morning and gives me the energy to last through the morning and even into the afternoon,” says Kelly H., a fourth-year undergraduate at Northern Illinois University.

What’s in a healthy breakfast?

Our nutrition experts weigh in on some quick, easy, and nutritious breakfast ideas.

Lightly coat a nonstick skillet with cooking spray. Heat over medium-high heat. Break the egg and slip it into the pan. Immediately reduce the heat to low.

Cook until the egg white is completely set and the yolk begins to thicken but isn’t yet firm.

Meanwhile, prepare the waffle according to the package’s directions.

Spread the avocado on the waffle and top with the egg. Sprinkle with salt and pepper. Serve immediately.

Vegan? Just eliminate the egg or sub in tofu or mashed refried beans.

Expert voice

“Balance is key! The complex carbs from the waffle will give you energy to burn. The fiber from the whole grains, protein from the egg, and monounsaturated fats from the avocado help to stabilize blood sugar, which will result in lasting energy to keep you full and satisfied all morning.”—Jenna Volpe, registered dietitian specializing in weight management and eating disorders in Massachusetts

“Add a small glass of orange juice or grapefruit juice to this breakfast, or add a slice or two of tomato, for a boost of Vitamin C.”—Karen Moses, registered dietitian and director of health promotion at Arizona State University

Student voice

“I love eggs with avocado! That kind of breakfast makes me feel like I can do anything.”—Madison H., second-year undergraduate, Arkansas Tech University

Expert voice

“Smoothies are a great way to sneak in extra veggies, especially if you’re not a salad person. A spoonful of nut butter can give this recipe a boost of heart-healthy fats and will help reduce the glycemic index (rate at which our blood sugar goes up after a meal).”—Jenna Volpe, registered dietitian specializing in weight management and eating disorders in Massachusetts

“By blending greens such as spinach or kale into your morning smoothie, you get all the fiber and nutrients of the veggies in a delicious breakfast drink. For those who enjoy a cold smoothie, freeze your fruit before blending.”—Karen Moses, registered dietitian and director of health promotion at Arizona State University

Student voice

“I start every day with a smoothie and it makes me feel really good. It helps boost my metabolism and fuels me up for the rest of the day.”—Danielle H., second-year undergraduate, Portland State University, Oregon

Opt for cereal with 3 grams or less of added sugar per serving. Add fresh fruit for extra sweetness.

Sweet cereals might taste good, but they cram in more sugar than our bodies know what to do with. Research has shown that eating too much added sugar is linked to chronic diseases such as diabetes, heart disease, and liver disease. Because of this, the World Health Organization recommends we eat fewer than 25 grams (6 teaspoons) of added sugar per day (an estimate based on a 2,000-calorie diet).

One bowl of a sugary cereal like Lucky Charms® could have us exceeding 25 grams before we’ve even had the chance to eat lunch! Just one serving packs in 10 grams of added sugar. That serving amounts to only three-quarters of a cup of cereal (which wouldn’t even half-fill your bowl). Realistically, you’ll probably eat more.

Expert voice

“One of my favorite meals is whole grain cereal with nuts and fruit with milk or yogurt. It’s packed with fiber, low in fat, and provides my calcium for the day.”—Karen Moses, registered dietitian and director of health promotion at Arizona State University

Student voice

“I do well eating cereal—I just pay attention to sugar. I know that the more sugary it is, the worse I feel.”—Caleb P.*, fourth-year undergraduate, Indiana University East

“I honestly feel like I’m able to produce more insightful thoughts in class discussions when I’m not consuming sugar and simple carbs for breakfast.”—Jennifer S., fourth-year undergraduate, Humboldt State University, California

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World Health Organization. (2015, March 4). WHO calls on countries to reduce sugars intake among adults and children. Retrieved from https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/

Julio Mario Flores is an MBA and RD candidate at the Brennan School of Business at Dominican University. He is interested in combining his expertise in nutrition and business to help individuals achieve a higher quality of life.